Maintaining Healthy Habits

Once your new habit becomes a part of your routine and is performed effortlessly, you are maintaining, rather than adopting, this habit. Maintaining healthy habits during interruptions in your regular routine (such as vacations or illness) can create challenges of its own. So how can you maintain your routine when faced with setbacks Anticipate and try to avoid setbacks or upsets to your routine. Plan in advance how you will handle interruptions (e.g.vacation) to your schedule. Motivate...

The Food Guide Pyramid

You must have noticed the food guide pyramid on food labels. The USDA and the DHHS designed this pyramid to be a flexible dietary guide for Americans. Each compartment contains a different food group and the recommended number of servings that should be consumed daily. The primary energy-providing nutrient (Chapter 2) found in each food group is written in parenthesis. See Figure 3-1. Fats, Oils & Sweets use sparingly (Fats & added sugar) Milk, Yogurt & Cheese Group 2-3 servings...

Nutritional Ergogenic Agents

Taking performance-enhancing supplements is a personal choice. Table 14-1 lists some popular ergogenic agents grouped by type (identified in bold), the research findings, and the potential side effects. However, this list is not complete as new supplements enter the market regularly. This table is designed to educate you as a consumer. Many of the ergogenic agents listed are classified as nutritional supplements. When marketed as a nutritional supplement, these substances are not regulated by...

Calisthenic Guidelines

When performing calisthenics to develop muscle strength or endurance, you should follow the same recommendations outlined in Chapter 7. Intensity is largely based on the number of sets and reps, and the length of rest periods. Resistance is provided by body weight rather than an external resistance. Proper form for calisthenic exercises follows many of the general exercise guidelines outlined in Chapter 7, including muscle balance and exercise order. Any of these exercises can be added to your...